Ed's Log

[Rascal]

Man, what a great series of workouts, you Rascal, you!

Thanks, Oldster! You're too kind.

[Rascal]

Speed Squat-
45x10
135x5
225x3
315x3x8
[Very short rest periods. Obviously easy.]

High Bar Squat-
340x5x2
[Felt weird. I remember last time I did this program it felt a lot worse, but within a couple weeks even 405 was easy.]

Pause-at-parallel Squat-
290x8x2
[Not terrible. Pretty fast, but I was really feeling the burn at this point.]

Leg Extensions-
150x10x3

Leg Curls-
100x10x3

Jogging Intervals-
Total time: 16 min 40 sec
[Ditto previous posts. Slightly better time even with the soreness from all the squats today.]

[Rascal]

Speed Deadlift-
135x5
225x3
315x1
340x3x8

4" Block Pulls-
370x5x2

2" Deficit Deadlift-
315x8x2
[Used two plates side-by-side to stand on this time so I could use my normal stance. Pretty easy.]

DB Shrugs-
50x20x3

DB Rows-
50x10x3

Abdominal Machine-
150x10x3

Cardio-
Total time: 13 min
[1 lap = 160 yards. Ran half a lap and walked the next half. Did 10 laps like this.]

[Rascal]

Heavy Bench-
45x10
95x5
135x3
185x2
225x2x5
[Easy.]

Close-grip Bench-
235x3x2
[My spotter said these looked faster than my normal grip bench, but they feel harder... I'll never find the right grip width.]

Spoto Press-
210x6x2
[Easy.]

Pec Fly Machine-
100x15x3

Tricep Pulldown-
95x15x3

EZ Bar Curls-
60x15x3
[Superset with the tris. (Huge pump!)]

Abdominal Machine-
100x15x3

Elliptical-
Miles: 1.05
Calories: 155
Minutes: 15
Average Strides/Min: 157
Average Heart Rate: 148
[My knees have been hurting from the running, so I took a day off from that. I brought proper running shoes for next time, so maybe it will be less of a problem on Friday.]

[Rascal]

Squat-
45x12
135x5
225x3
315x2
340x12/8
[Was supposed to be 2-3 sets of 8-12, so this kind of fits the bill... hopefully I'll get better at volume again over time. This was hard.]

High-bar Squat-
360x6x2
[Was supposed to be 2 sets of 6-8. I chose the lower range because I was already toast and had paused squats to do still. Felt better than last week, but still a bit awkward.]

Pause-at-parallel Squat-
315x8x2
[Was supposed to be 2-3 sets of 10-12. Wasn't happening. I'll be back in shape soon and able to do this.]

Prone Leg Curls-
110x10x3

Leg Extensions-
160x10x3
[Superset with the leg curls.]

Abdominal Machine-
130x10x3

EZ Bar Curls-
60x15x2
[Why not?]

No cardio today besides the usual 3 mile bikeride home.

[Rascal]

Feeling all sorts of ailments today, but ya gotta do what ya gotta do.

Rep Deadlift-
135x5
225x3
315x2
370x8x2
[Wasn't feeling well today, so I used the low end of the acceptable range of 2-3 sets of 8-12.]

4" Block Pulls-
395x6x2
[Low end of 2 sets of 6-8. Moved fast.]

2" Deficit Deadlift-
340x10x2
[Low end of 2-3 sets of 10-12. Surprisingly easy... was expecting to be unable to hit 10.]

DB Shrugs-
60x15x3

Abdominal Machine-
150x10x3
[Superset with the shrugs.]

DB Rows-
60x10x3
[Alright, this was pretty heavy... do I just have a weak back somehow?]

Had to go, so no cardio today. Will probably do Day 2 tomorrow, so I'll run then.

[Rascal]

Well, I didn't do cardio again. Anyway...

Speed Bench-
45x10
95x5
135x3
180x3x8
[~30 second rest periods because ain't nobody got time for dat. Trying to relearn to add speed to my lifts without losing tightness. Felt good... this could really help my bench (and squat) a lot if I can keep form.]

Close-grip Bench-
195x5x2
[Harder to move fast, but it did feel easier on then reps that I was able to descend faster.]

Spoto Press-
170x8x3
[Felt easy. Tried to drop as fast as possible to the 1"-above-the-chest position.]

Pec Fly Machine-
120x15x3

Overhead Press Machine-
70x15x3
[Superset with the flys. Was wiped out during the mid-second sets... took a lot of grinding and pain to finish these flys and presses...]

Arm Extension Machine-
70x15x3

EZ Bar Curls-
55x15x3
[Superset with the extensions. The pump is real.]

Abdominal Machine-
150x10x3

[Rascal]

Had a migraine during all of this and had just eaten $20 worth of Chinese food so this wasn't fun...

Heavy Squat-
135x5
225x3
315x2
385x2x5
[Felt hard today, but looked fast. Belt didn't fit well due to my bloated stomach.]

High-bar Squat-
410x2/1
[Very hard. Felt like grinders.]

Pause-at-parallel Squat-
360x4x2
[Hard, but easier than the high-bar squats.]

Leg Extensions-
170x10x3

Prone Leg Curls-
120x10x3

I had to leave before finishing everything I that I wanted to do because of the headache/dizziness.

[Rascal]

Went hiking and canoeing over the weekend, so I was pretty sore today.

Heavy Deadlift-
135x5
225x3
315x2
405x1
445x2x3
[Easy. Smooth.]

4" Block Pulls-
475x2x2
[Very easy. My lockout has gotten a lot better over the past year.]

2" Deficit Deadlift-
420x3x2
[Not bad.]

DB Shrugs-
50x15x3
[Went back down to 50s because my ROM was suffering with the 60s last week.]

DB Rows-
50x15x3
[Superset with the shrugs.]

Abdominal Machine-
110x15x3

[Rascal]

Rep Bench-
45x10
95x5
135x3
185x2
225x8x3
[Very easy.]

Close-grip Bench-
235x3x2
[Very easy.]

Spoto Press-
210x8/7
[Was pretty fatigued at this point so I missed the last rep of the second set.]

Overhead Press Machine-
80x15x3

Pec Fly Machine-
130x12x3

Tricep Pulldowns-
80x20x3
[Used a different attachment that kind of hit my outer tris (if that makes sense).]

Arm Curl Machine-
110x10x3

Hammer Grip Pull Ups-
BWx2x3

Abdominal Machine-
150x5x3